Most people spend most of their lives accumulating personal wealth, only to spend money on his health fades during his last years. In my experience , this is not due to a lack of knowledge that most people who already understand the benefits of exercise and fitness . They know that exercise and healthy eating will prolong their life and keep them healthy , happy, energetic and strong, but lead busy lives and do not think they can make time for it .
After agonizing over the same problem and even completely ceased for nearly five years because of it . Although I knew I wanted to stay young , strong, physically fit and would not be able to spend several hours a day in the gym like most bodybuilders successfully defended . That's when I read the story of a man named Casey Viator .
Casey has won the title of Mr. America bodybuilding in 1971 and was probably the best Mr. America contest had ever seen. What made the victory that Casey was interesting is that he is engaged in an unconventional method of training that eventually became known as high intensity training or HIT for short. Intensive methods Casey would initially dismissed and rejected by the experts who will soon be forced to revise their views to its incredible success.
Unlike all the other high-level bodybuilders who train three to five hours a day, six times a week , Casey formed only one hour per day, three times a week. It occurred to me that if Casey could win the Mr. America title with only three hours of training per week, then someone with more modest objectives could probably get a good shape in less time than it .
The game principle of high intensity training is based on 100 % of its capacity in a very small number of repetitions, then give your body enough time to recover. Famous bodybuilders like Arnold Schwarzenegger and Franco Columbu does anyone suggested 12-20 sets per body part , most of us quickly realize the difficulty of training six days and 25 hours per week . When you consider that work nine to five is busy for 2080 hours per year , 1200 hours per year to fitness is almost impossible to justify.
With the method of high intensity training you do one set , with the most weight you can lift at least once - but not more than six times. In other words , do one game a week part of the body, and put everything you have so that the end of the series that has reached what is called the point of muscle failure, the muscle should not be physically able to raise more at the end of the assembly.
Whenever you realize an increase in the strength of the amount of weight used must be increased if necessary to ensure that no more than six repetitions are possible for you. The idea is that if you are physically able to lift a weight of more than six times , then you are probably the extinction of 80 % capacity most of the time and it is 100 % effort that stimulates the body to better adapt and strengthen . After a set that gives the muscle a week to recover before training again .
The only exception to this rule are the legs with which you should do 6-10 reps for one or two games. In fact , you should be able to train all the major muscle groups of the body about an hour per week , divided into three training sessions of 20 minutes.
I personally found that it works very well. Using the bench press as an indicator - when I went back to the gym again after five years of inactivity, weighed 186 pounds and was able to achieve a single representative maximum elevation of 150 books. 18 months later , I weighed 169 pounds and the same elevator that worked with 315 pounds . This represents a significant reduction in body fat and increase the strength of more than 100% , all based on a healthy diet and only four to five hours per month of actual exercise became really nice .
Although also recommended some cardiovascular exercise to maintain a healthy heart , weight training is high intensity , in the opinion of this author, the most effective time to maintain a healthy body and keeps against the harmful effects of aging. Apart from looking good on the beach - Weight training can improve your general health, skin tone , bone density , circulation , strength and metabolism. It can also act as a stabilizing force in his life, made his return resistant to injury and help ensure a long and active future . For a cost of only one hour per week , you can be the best investment you ever make.
After agonizing over the same problem and even completely ceased for nearly five years because of it . Although I knew I wanted to stay young , strong, physically fit and would not be able to spend several hours a day in the gym like most bodybuilders successfully defended . That's when I read the story of a man named Casey Viator .
Casey has won the title of Mr. America bodybuilding in 1971 and was probably the best Mr. America contest had ever seen. What made the victory that Casey was interesting is that he is engaged in an unconventional method of training that eventually became known as high intensity training or HIT for short. Intensive methods Casey would initially dismissed and rejected by the experts who will soon be forced to revise their views to its incredible success.
Unlike all the other high-level bodybuilders who train three to five hours a day, six times a week , Casey formed only one hour per day, three times a week. It occurred to me that if Casey could win the Mr. America title with only three hours of training per week, then someone with more modest objectives could probably get a good shape in less time than it .
The game principle of high intensity training is based on 100 % of its capacity in a very small number of repetitions, then give your body enough time to recover. Famous bodybuilders like Arnold Schwarzenegger and Franco Columbu does anyone suggested 12-20 sets per body part , most of us quickly realize the difficulty of training six days and 25 hours per week . When you consider that work nine to five is busy for 2080 hours per year , 1200 hours per year to fitness is almost impossible to justify.
With the method of high intensity training you do one set , with the most weight you can lift at least once - but not more than six times. In other words , do one game a week part of the body, and put everything you have so that the end of the series that has reached what is called the point of muscle failure, the muscle should not be physically able to raise more at the end of the assembly.
Whenever you realize an increase in the strength of the amount of weight used must be increased if necessary to ensure that no more than six repetitions are possible for you. The idea is that if you are physically able to lift a weight of more than six times , then you are probably the extinction of 80 % capacity most of the time and it is 100 % effort that stimulates the body to better adapt and strengthen . After a set that gives the muscle a week to recover before training again .
The only exception to this rule are the legs with which you should do 6-10 reps for one or two games. In fact , you should be able to train all the major muscle groups of the body about an hour per week , divided into three training sessions of 20 minutes.
I personally found that it works very well. Using the bench press as an indicator - when I went back to the gym again after five years of inactivity, weighed 186 pounds and was able to achieve a single representative maximum elevation of 150 books. 18 months later , I weighed 169 pounds and the same elevator that worked with 315 pounds . This represents a significant reduction in body fat and increase the strength of more than 100% , all based on a healthy diet and only four to five hours per month of actual exercise became really nice .
Although also recommended some cardiovascular exercise to maintain a healthy heart , weight training is high intensity , in the opinion of this author, the most effective time to maintain a healthy body and keeps against the harmful effects of aging. Apart from looking good on the beach - Weight training can improve your general health, skin tone , bone density , circulation , strength and metabolism. It can also act as a stabilizing force in his life, made his return resistant to injury and help ensure a long and active future . For a cost of only one hour per week , you can be the best investment you ever make.
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